2015: Eat Dirty!
Kick off your New Year by eating dirty! That’s right eat dirty, a.k.a eat from the ground. Think about going back to the basics and eating the way Mother Nature intended. We live in a society that has become accustomed to eating foods from boxes, wrappers and packages. Have you ever wondered, “What am I actually eating?” The typical American diet, according to the reports published on the vitamaze website, consists of processed foods, which are high in sodium and calories but low in nutrients, often referred to as “empty calories,” since many vitamins and minerals are lost during the processing.
This New Year I challenge you to rethink your food choices and get back to nature! The best part about eating dirty is that it is easy! It is as simple as eating whole, unprocessed foods that come from the ground.
Ready to Get Dirty? Here’s How to Get Started:
Shop the perimeter of the grocery store. Shopping the perimeter of the grocery store is the best way to stay away from processed foods. The middle aisles at the grocery store are notorious for containing packaged foods and frozen meals that are highly processed and of low nutritional value. The perimeter of the grocery store contains foods that are in their most natural state, such as produce, dairy products, fresh meat and seafood.
Eat seasonal. Eating seasonal fruits and vegetables is the best way to ensure you are getting the most out of your produce. Fruits and vegetables that were picked when ripe generally have more vitamins, minerals and antioxidants than the counterparts that were picked too early. Eating seasonally usually means eating locally too, so you will also be cutting back on your carbon footprint. And if that’s not enough, eating seasonally is good for the wallet too!
Visit the farmers market. Regular visits to your local farmers markets is a great way to eat locally and in season. Not only will you be eating for your health but you will also be supporting local farmers. It’s also a great opportunity to try new foods you normally would not see in traditional grocery stores. Make a goal to try a new fruit or vegetable each week. Eating a variety of fruits and vegetables will ensure you are getting all the vitamins and minerals needed to stay healthy. Not sure how to cook them? Ask the farmer! A lot of times farmers at these markets have recipes and great tips for their produce.
The best way to incorporate more whole foods in your life is to keep them in full view and on hand for easy access. Have carrot sticks, apple slices or almonds prepared and in full sight, so the next time you have a craving you’ll be more likely to reach for these foods versus that bag of potato chips.
No time to cook when you get home? Try planning your meals for the week in advance. Have one day where you cook multiple meals for the week and freeze or refrigerate to have available during those hectic weeknights.
So this New Year don’t forget to get a little dirty and eat from the ground! Think simple and eat real, whole foods!
Congratulations to our own Dr. Michael Mills on being named Chair of Good Samaritan Hospital’s Digestive Institute and Chief of the Esophageal Disease Center! This future institute will be a destination for patients throughout the country to experience highly coordinated care from outstanding multidisciplinary clinical care teams.
Adverse reactions to foods are on the rise, becoming more of a health concern for many. While it is true that food allergies are on the rise, there are many people who don’t have food allergies and still experience adverse food reactions.
It is important not to misinterpret a negative food allergy test result to mean the foods you eat are not provoking symptoms. Sometimes a patient will tell me “I thought I was reacting to foods but when I was tested they found I don’t have food allergies, so that’s not the problem.” When you understand the many different types of food reactions that can take place, problem areas in your diet can be properly addressed in order to achieve relief from symptoms and a return to wellness.
Food reactions can be separated into two main categories: those mediated by the immune system and those which are not. Reactions that are immune-mediated include food allergies, food sensitivities and auto-immune food reactions. Reactions that are not immune-mediated are referred to as intolerances. A food intolerance results from the deficiency in an enzyme needed to digest a certain component of a food.
Immune-Mediated Adverse Food Reactions
Food sensitivities are characterized by symptoms that can be delayed, dose-related and resulting from a combined effect of multiple foods. Symptoms associated with food sensitivity include diarrhea, bloating, gas, abdominal pain, headache, fatigue, migraine, brain fog, edema, excess mucous production, muscle or joint pain, malaise and others. There are many medical conditions associated with food sensitivity, including irritable bowel syndrome (IBS), fibromyalgia, migraine, chronic fatigue, arthritis and others.
Food sensitivities can be difficult to identify due to the subtle, chronic and insidious nature of their reactions. For many years the standard of care has been to conduct an elimination diet which involves the elimination of most foods followed by oral challenge, using a food diary to help identify problematic foods. I still believe an elimination diet is the best method to use, because there is no one test that will identify every type of food reaction, nor is there a test that can possibly test for all the different foods and food chemicals you may be exposed to with a typical diet.
We are extremely fortunate to have the benefit of food sensitivity testing to help guide an elimination diet and the use of testing is invaluable in developing a much more effective diet protocol that does not involve severe dietary restriction. The days of the lamb, rice and pear elimination diets appear barbaric in comparison to using a good food sensitivity test (not to mention I have seen many patients test reactive to lamb, rice and pears.)
Food allergies involve IgE antibodies which result in histamine release. Generally, food allergy symptoms are more immediate and noticeable than foods sensitivities and often are easier to trace back to the offending food. Symptoms of food allergy include itching or swelling of the skin, eczema, itching or swelling of the tongue, lips, or mouth, difficulty breathing, nasal congestion, abdominal pain, nausea, or vomiting. Although the tests available for food allergies vary in their accuracy, a food allergy test can be a helpful tool in tough cases where offending foods are difficult to identify.
Auto-immune food reactions occur when the body’s immune system attacks its own cells. The most well-researched auto-immune food reaction is the role gluten plays in celiac disease. In the case of celiac disease, gluten, a protein in wheat, triggers an auto-immune response resulting in damage to the villi in the intestines. Eliminating gluten completely from the diet is the only known treatment for this condition. Gluten is suspected in playing a role in other auto-immune conditions such as Hashimoto’s, although this is not as well-established or as widely accepted.
Non-Immune-Mediated Adverse Food Reactions
Food intolerance – The most common and well-known type of food intolerance is lactose intolerance. The lactase enzyme is necessary to digest lactose, the sugar found in cow’s milk. When lactase is absent or present in insufficient quantities, the lactose consumed is instead digested by bacteria in the gut. This results in the production of gas and/or lactic acid which causes bloating, abdominal discomfort, loose stools, or diarrhea. Lactose intolerance can be tested for using a breath test, although many people are able to determine they are intolerant without the use of testing. By avoiding lactose-containing foods, or taking a lactase enzyme supplement when dairy is consumed, symptoms of lactose intolerance can be managed and eliminated. If you are looking for supplements to help boost your mood visit https://liftmode.com/mood-lifting/5htp.html. Other food intolerances include fructose intolerance, bile salt deficiency and FODMAP intolerance. While in many cases food intolerances are irreversible, it is my experience that symptoms can be managed and in some cases, tolerance can return once the cause of the intolerance is properly addressed.
The use of testing and elimination diet to identify adverse food reactions are no longer the treacherous tasks they used to be. With the use of quality testing, elimination diet and food records patients can navigate their way to a state of wellness that many have come to believe they could never achieve again. Due to the delayed, dose-dependent and combined nature of food sensitivity reactions, these can be the most difficult to identify without testing. For this reason, I prefer to conduct a LEAP diet, which combines the use of a highly accurate food sensitivity test, called the Mediator Release Test (MRT), with a very specific elimination protocol that yields fantastic results when done properly.
Often patients who are still suffering greatly will visit me and say they’ve already had food sensitivity testing done with minimal results. This does not surprise me at all because the usefulness of some of the widely used food sensitivity tests is very poor. Food sensitivity tests vary greatly and some are not worth the time to perform.
The first and most commonly used type of food sensitivity test is the IgG ELISA test. IgG is an antibody of the immune system that can be activated in response to a perceived threat. This can result in the release of mediators which wreak havoc on the invader and surrounding tissues. It is the mediators, not the IgG itself, that are the direct cause of inflammation and symptoms. Examples of mediators include histamine, cytokines and prostaglandins. There are about 100 different kinds of mediators. To further complicate things, IgG is not the only branch of the immune system called upon in these reactions. IgM and IgA can also be involved, as well as cell to cell reactions that do not involve antibodies at all.
You can see why testing the increase in IgG levels is minimally useful because it is only capturing a small portion of the reaction. A 2008 article in the journal Allergy states, “Testing of IgG to foods is considered irrelevant for the laboratory work-up of food allergy and intolerance and should not be performed in case of food-related complaints.”
I prefer to use an end-point test which simply measures the volume of mediator release to give an accurate representation of to the degree to which various foods provoke symptoms. The most accurate test available for this is the MRT performed by Oxford Biomedical Technologies. I am continually amazed at the astounding improvement my patients achieve when this test is used to guide their dietary protocol (the LEAP diet). I do not recommend the ALCAT test because although it is also an end-point test, the test has very low split-sample reproducibility (60% according to an article published in Natural Medicine Journal). The MRT, in comparison, has a sensitivity, specificity and reliability above 90%.
As IgE is involved in all allergic reactions, food allergy tests that measure IgE response when blood or skin is exposed to a particular food are considered a valid way to measure for food allergy. Skin prick testing involves introducing the skin to the potential allergen and measuring the wheal response that results on the skin. While this method of testing is very good for inhalant allergies, it is not as accurate when testing for food allergies. Another test, IgE RAST, quitoplan funcionaor ELISA testing is a bit more accurate than skin prick testing. I find that, although the use of food allergy testing can complement the LEAP protocol, it is not necessary in most cases as the elimination diet helps any unidentified food allergies that may be present come to light.
You don’t have to continue allowing symptoms like diarrhea, bloating, gas, abdominal pain, headache and fatigue to claim more and more of your quality of life. I’m constantly amazed that something as simple as dietary modification can be the answer in restoring a normal life for so many patients. If you or someone you love are suffering chronic symptom call (602) 422-9800 or request an appointment today and schedule an initial consultation to find out if adverse food reactions may be the missing piece of the puzzle.